The basics of a ketogenic diet meal plan
The ketogenic, or keto, diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The first week of your ketogenic diet plan, eat less than 50 grams of carbohydrates daily.
The ketogenic, or keto, diet is a strict, low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The diet includes a carb content of between 5 and 10% of the total consumed calories, a fat content of around 60 to 80%, and 5% proteins.
The primary goal of a keto diet is to reduce carbs in your body and rely on fats as an energy source instead of glucose. This process is known as ketosis. Keto diets can decrease hunger, which may facilitate weight loss.
However, since the diet includes a high-fat content, it may also raise “bad” cholesterol (LDL) levels in your body, which may increase the chances of cardiovascular diseases. Therefore, it’s better to consult a professional dietician before starting a keto diet.
Starting a ketogenic diet is pretty straightforward. You simply have to focus on curbing your carbohydrate intake and increasing your fat and protein content. The lower your carbohydrate consumption will be, the easier it will be for you to achieve your intended results.
A keto diet includes specific foods rich in fats and low in carbs. Following this strict routine is necessary to lose weight faster.
Keto-friendly foods
The best and most effective keto-friendly foods include:
- Avocados:Add mashed or whole avocados to any meal or snack.
- Non-Starchy Vegetables: Broccoli, mushrooms, tomatoes, peppers, and all greens
- Meat: Beef, venison, organic meats, pork, and bison
- Fatty Fish:Salmon, sardines, herring, and mackerel
- Poultry: Chicken, ducks, turkey, and geese
- Eggs: Organic, pastured, or normal
- Full-Fat Dairy:Butter, Unsweetened yogurt, and cream
- Full-Fat Cheese: Cheddar, mozzarella, goat cheese, brie, and cream cheese
- Oils Rich in Healthy Fats: Olive oil, avocado oil, peanut oil, canola oil, and sesame oil
- Nuts and Seeds: Almonds, macadamia nuts, pumpkin seeds, walnuts, peanuts, and flaxseeds
- Nut butter: Non-sugary peanuts, cashew butter, and almond butter
- Condiments: Vinegar, salt, pepper, lemon juice, spices, and fresh herbs
Foods to avoid
While planning your keto diet, you must also watch out for specific foods rich in carbohydrates and avoid them. If that’s difficult for you, you can limit their intake. Some foods to avoid include:
- Baked Items:Whole wheat bread, crackers, doughnuts, white bread, cookies, and rolls
- Sugary Foods:Maple syrup, ice cream, sugar, candy, coconut sugar, honey, and all sorts of sweets
- Pasta:Macaronis,spaghetti, and other noodles made of wheat
- Grain-related Products:Tortillas, rice, wheat, and breakfast cereals
- Starchy Items: Sweet potatoes, butternut squash, potatoes, peas, corn, and pumpkin
- Legumes: Black beans, lentils, chickpeas, and kidney beans
- Fruit: Grapes, citrus fruits, bananas, and pineapple
- Sugary Beverages:Sweetened teas, sodas, carbonated drinks, sports drinks, and sweetened juices
- Alcoholic Beverages:trong>Beer and sugar-containing drinks
- Carb-rich Sauces: Honey mustard, barbecue sauce, sugary salad dressings, ketchup, and dipping sauces
You can include low glycemic fruits in your keto diet plan as long as you maintain the correct percentage of carbs, fats, and proteins. These fruits include strawberries, blueberries, oranges, tomatoes, apples, etc.
Make sure to replace all the processed foods from your pantry with whole foods.
Keto-friendly beverages
Sugar is an essential part of various beverages, including coffee, juice, iced tea, and sodas. Since a keto diet plan is all about curbing carbs and sugar, though, you should avoid specific types of beverages.
Sugar-containing drinks are associated with several health issues, such as type 2 diabetes and obesity.
You can opt for some delicious sugar and carbs-free options to make the most out of your keto diet plan. Some keto-friendly beverages include:
- Water:Everyone drinks water daily, but it’s better to consume it in higher amounts when on a keto diet.
- Sparkling Water:Sparkling water can be an excellent replacement if you want to have some soda.
- Unsweetened Green Tea:Green tea works to detox your body from pollutants and help you lose weight. It is a delicious alternative to soda and contains several health benefits.
- Non-sugary Coffee:Instead of adding heaps of sugar to your coffee, try using heavy cream to achieve just the right flavor.
- Keto Smoothie: These smoothies should be made with cocoa, coconut milk, and avocados.
